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(B) Half Side Bridge

From a side lying position place your left elbow under your shoulder and your knees stacked in a position that is ahead of your hips by about 12 inches. Brace your core, raise your spine slightly so it is straight (you don’t want to start this position with a sagging spine), squeeze your shoulder blades together and pack your neck. Now raise your hips off the ground by driving your down sided (left) knee into the ground while simultaneously raising or “clamming” your top leg, now push your hips forward until your abs and quads are lined up. Hold this position for 5 seconds. You should feel your down side glute and down side obliques and QL working really hard. Maintain this exact position until your left side is back to the ground, now you can relax for a second. Get set the EXACT same way for every rep until you do 5 reps per side with a 5 second hold. Your goal should be to do 10 reps per side with a 10 second hold each rep for 3 sets. If you have pain in your shoulder, back or neck STOP and reset your position. Even my patients with back and/or shoulder pain typically can find a pain free position if they stop and reset. Once you can do this you are ready to progress to the Half Side Bridge with Leg Raise.